The following is my current workout routine. I only have time to workout Fri - Mon, because of scheduling conflicts @ work. Critiques are welcome. Thanks ahead of time.

Friday: Chest & Tri's

Barbell Bench Press [4x6-8]
Barbell Incline Bench Press [3x6-8]
Dumbbell Incline Bench Press [1X6-8]
Dumbbell Flyes [3x8]

Bench Dips [3x max]
Skull Crushers [3x6-8]
Pulldowns [3x6-8]
Seated Overhead Tricep Extension [3x6-8]

Saturday: Back & Bi's

Pullups [4 x max]
Lat Pulldown [3x6-8]
Cable Row [3x6-8]
One-Arm Dumbbell Row [3x6-8]

Barbell Curl [4x6-8]
Seated Dumbbell Outward Bicep Curl [3x6-8]
Hammer Curls [3x6-8], or 21's every 5th week

Sunday: Legs

Barbell Squat [4x6-8]
Dumbbell Lunges [3x6-8]
Deadlift [3x6-8]
Standing Calf Raises [3x10]

Monday: Shoulders

Seated Barbell Military Press [4x6-8]
Arnold Presses [3x6-8]
Lateral Raises [3x6-8]
Shrugs [4x8]

The following is my current workout routine. I only have time to workout Fri - Mon, because of scheduling conflicts @ work. Critiques are welcome. Thanks ahead of time.

Friday: Chest & Tri's

Barbell Bench Press [4x6-8]
Barbell Incline Bench Press [3x6-8]
Dumbbell Incline Bench Press [1X6-8]
Dumbbell Flyes [3x8]

Bench Dips [3x max]
Skull Crushers [3x6-8]
Pulldowns [3x6-8]
Seated Overhead Tricep Extension [3x6-8]


This seems awfully heavy on total sets. 11 sets for chest and 12 sets for triceps? Does the 4x6-8 Bench include warm up? plus skull crushers? I was under the impression that they were a biceps exersize, but maybe I am thinking of a different exersize.

I would reccomend no more than 12 -16 sets total for any one lifting session or you risk over training.

I would get rid of one of the incline bench movements. If you dont feel you can get enough out of three sets then up your weight.

Flys are ok for a finishing exersize, you might want to try standing cable flys as well.

I would only do 3-5 sets on your triceps, and mix it up a little from week to week. Do one or two exersizes for them IE 3 sets of dips and 2 push downs one week,m then 3 close grip bech press the next week. etc...

It should speed it up a little.



Saturday: Back & Bi's

Pullups [4 x max]
Lat Pulldown [3x6-8]
Cable Row [3x6-8]
One-Arm Dumbbell Row [3x6-8]

Barbell Curl [4x6-8]
Seated Dumbbell Outward Bicep Curl [3x6-8]
Hammer Curls [3x6-8], or 21's every 5th week



Do deadlifts, and if you havent done them before, ask someone in your gym to show you the proper form.

Lat pulldowns are really just a repeat of pullups. I would pick one and do no more than 3 sets. If you feel like your not getting enough out of the workout, then up your weight. Its probably better to switch exersizes week to week IE pull-ups one week lat pull downs the next then do 7 sets. Your not going to build that way.

Same with two sets of rows.
[/QUOTE]

Sunday: Legs

Barbell Squat [4x6-8]
Dumbbell Lunges [3x6-8]
Deadlift [3x6-8]
Standing Calf Raises [3x10]

Monday: Shoulders

Seated Barbell Military Press [4x6-8]
Arnold Presses [3x6-8]
Lateral Raises [3x6-8]
Shrugs [4x8][/QUOTE]

I have more, but I have to run to a meeting. I'll edit when I get back